Pilates Breathing: Understanding Lateral Thoracic Breathing, Benefits, and Practice

What is the Breathing Rule for Pilates?

The fundamental breathing rule in Pilates is to utilize lateral thoracic breathing, a technique that emphasizes expanding the rib cage sideways and into the back during inhalation, while maintaining core engagement during exhalation to facilitate spinal stability and deep abdominal activation.

The Core Principle: Lateral Thoracic Breathing

Unlike common diaphragmatic (belly) breathing or shallow chest breathing, Pilates employs a specific technique known as lateral thoracic breathing, also referred to as intercostal breathing. This method is crucial because it allows for the continuous engagement of the deep abdominal muscles (transversus abdominis, obliques) and pelvic floor, which are the cornerstone of core stability in Pilates, while still facilitating a full breath.

During lateral thoracic breathing:

• Inhalation: The focus is on expanding the rib cage outwards and backwards, rather than letting the belly rise significantly. This involves the intercostal muscles, which are located between the ribs. The diaphragm still descends, but the outward expansion of the lower ribs is emphasized.
• Exhalation: As you exhale, the rib cage gently draws back inwards and downwards, and the deep abdominal muscles are actively engaged to press the air out, further stabilizing the spine and deepening core connection. The pelvic floor muscles are often cued to gently lift and engage simultaneously.

This contrasts sharply with typical relaxed breathing, where the abdomen expands, or with heavy exertion breathing, which often involves shallow chest heaving. Pilates breathing ensures that the core remains relatively stable and engaged throughout movements, providing a strong foundation for both power and protection.

Why Pilates Breathing Matters: The Benefits

The specific breathing technique in Pilates is not just an arbitrary rule; it's an integral component that enhances the effectiveness and safety of every exercise.

• Optimized Core Engagement and Stability: By keeping the abdomen relatively flat and engaged during breathing, lateral thoracic breathing prevents the "doming" or bulging of the abdominal wall that can occur with conventional belly breathing. This allows for constant activation of the transversus abdominis and obliques, essential for spinal support and efficient movement.
• Enhanced Thoracic Mobility: The emphasis on expanding the rib cage in all directions (especially laterally and posteriorly) helps to improve the flexibility and articulation of the thoracic spine. This is vital for overall spinal health, posture, and preventing stiffness in the upper back.
• Efficient Oxygenation and Stamina: Proper, controlled breathing ensures a steady supply of oxygen to working muscles, improving endurance and reducing fatigue during longer sequences. It promotes a more efficient exchange of oxygen and carbon dioxide.
• Mind-Body Connection and Concentration: Synchronizing breath with movement fosters a deeper connection between the mind and body. The conscious effort required to maintain the breathing pattern cultivates focus, control, and presence, which are core principles of Pilates.
• Pelvic Floor Integration: The diaphragm and pelvic floor work synergistically. As you inhale and the diaphragm descends, the pelvic floor muscles naturally relax. During exhalation, as the diaphragm ascends, the pelvic floor muscles are cued to gently lift and engage, promoting strength and coordination in this vital area.

How to Practice Lateral Thoracic Breathing

Mastering this breathing technique takes conscious effort and practice.

• Initial Setup: Lie on your back with knees bent, feet flat, or sit tall. Place your hands on your lower ribs, with your fingertips lightly touching in the center.
• Inhalation: Take a slow, controlled breath in through your nose. Focus on feeling your rib cage expand outwards and into your hands, and also widen into your back. Your fingertips should slightly separate as your ribs expand. Try to keep your belly relatively still, avoiding it rising excessively.
• Exhalation: Exhale slowly and completely through pursed lips (like blowing through a straw). As you exhale, feel your ribs draw back together and inwards. Simultaneously, gently draw your navel towards your spine and up, engaging your deep abdominal muscles. Your fingertips should come closer together again.
• Common Cues: You might hear cues like "breathe into your back," "wrap your ribs," "knit your ribs together," or "zip up and hollow out." These all aim to guide you into the correct pattern.
• Integration with Movement: The breath is synchronized with the movement. Typically, the most challenging part of an exercise, or the phase requiring the most core stabilization, is performed on the exhalation. For example, lifting the head and shoulders in the "Hundred" is done on the exhalation, deepening the abdominal connection.

Common Breathing Mistakes to Avoid

While practicing, be mindful of these common pitfalls:

• Shallow Chest Breathing: Taking short, quick breaths that primarily lift the chest and shoulders, without significant rib cage expansion. This can lead to neck and shoulder tension and limit core engagement.
• Holding Your Breath (Valsalva Maneuver): Tensing and holding your breath, especially during exertion. This increases intra-abdominal pressure unsafely, can elevate blood pressure, and disengages the core.
• Over-engaging Neck/Shoulders: Using the accessory muscles of respiration in the neck and shoulders excessively, leading to unnecessary tension. The breath should feel fluid and initiated from the diaphragm and intercostals.
• Forced Exhalation: Exhaling too forcefully or with excessive strain. While active, the exhalation should remain controlled and smooth, not a gasp or a grunt.

Integrating Breath into Your Pilates Practice

The "breathing rule" in Pilates is not merely a suggestion; it is the engine that drives the entire method. Consciously connecting your breath to every movement amplifies the benefits of each exercise, transforming a series of physical actions into a holistic, mindful practice.

• Conscious Awareness: Always bring your attention back to your breath. If you find yourself holding your breath or breathing shallowly, pause, re-establish your lateral thoracic breath, and then resume the exercise.
• Practice Off the Mat: The principles of efficient breathing can be applied to daily life, improving posture, reducing stress, and enhancing overall well-being beyond your Pilates sessions.
• Guidance from an Expert: While this guide provides foundational knowledge, working with a certified Pilates instructor is invaluable. They can provide personalized cues, tactile feedback, and corrections to help you master this essential technique.

Conclusion: The Breath as the Foundation

In Pilates, the breath is not an afterthought; it is the foundation upon which all movement is built. Joseph Pilates himself emphasized that "Above all, learn how to breathe correctly." By mastering lateral thoracic breathing, you unlock the full potential of your Pilates practice, enhancing core strength, flexibility, mental focus, and overall physical control. It is the rhythmic, intelligent breath that transforms simple exercises into a powerful system for body transformation and mindful movement.